9/28/2011
4:45 AM
8.6 mi
Mizuno Wave Ronin (#4)
2.56 miles in 19:32 then drills and 3 striders for total warmup of 3.13 miles
Mile repeats with 3 min recovery between sets: 5:54/5:50/5:49 then 2 min recovery prior to .63 mile in 3:40 (5:50).
Directly into cooldown of 1.80 miles in 14:30